1. Healthy Tuna Melts

    Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

    Servings: 2

    Here’s what you need…

    • 6 oz can of albacore tuna (in water), drained and flaked
    • 1 egg white
    • 2 Tablespoons oatmeal
    • 2 Tablespoons diced onion
    • ¼ teaspoon garlic powder
    • 2 teaspoons low-fat shredded cheese
    • Salt and pepper to taste
    1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
    2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

    Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

  2. don’t miss out on these :-(

    Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.

    Here are the Top 7 Reasons to Exercise…don’t miss out on these :-(

    Reason #1: To Melt Fat Away
    The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

    • Your pants become loose
    • People around you begin to say that you look great
    • A glance at yourself in the mirror makes you smile
    • Your energy levels soar
    • You feel amazing

    Reason #2: To Alleviate Pain
    Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue
    More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

    When you exercise, your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young
    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:

    • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    • Once a telomere gets too short, that cell can no longer divide.
    • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
    • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes
    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels
    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

    • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
    • Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great
    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

    Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

    What are you waiting for? Lace up your shoes and get moving!

  3. It’s really simple, but works like magic

    diet-617756_640.jpgThis email is only for those who are completely fed up with trying to lose fat and inches through diet and exercise…

    You’re probably thinking: What’s the deal? Why won’t the weight come off? You are doing everything you can think of to make it happen.

    There’s one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing.

    And here it is…You eat too many calories.

    That’s it.

    Solve this problem and your dream body will quickly and easily become reality.

    Wait, don’t give me the excuse that, “I only eat healthy calories.” That’s great, but even healthy calories add up to extra pounds when we let them go unchecked.

    Back to Basics: Why Calorie Counting Works
    You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let’s listen up.

    In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I’m talking candy bars and packaged snacks – the kinds of things you find in a snack machine.

    You’d expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.

    Before the experiment, Professor Haub’s typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.

    Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.

    No, I’m NOT recommending a junk food diet as your answer for fat loss. What I am pointing out is how powerful a reduction in calories is when it comes to lowering your body weight.

    Do you know how many calories you eat each day?

    If you’re not sure, don’t worry. You’re about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories you’re eating each day.

    Yes, even those healthy calories.

    Before you start complaining, let me explain. Food journaling doesn’t involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually total up calories like it used to.

    These days food journaling has gone digital, and tracking your calories only takes seconds of your time.

    Here’s what I need you to do:

    #1: Download a food journal application to your smart phone. At the touch of your fingers you’ll be able to look up food items and instantly see your running calorie total.

    #2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.

    #3: Meet with me for a consistent and challenging exercise routine. My exercise programs are specifically crafted to get you into amazing shape as quickly as possible.

    These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.

    Once your goal weight is met, your target calorie range will be adjusted for maintenance. Sounds good, right?

    I’d love to hear from you. Call or email today to get started!

  4. Low Carb Pumpkin Muffins

    Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.

    Servings: 12

    Here’s what you need…

    • ½ cup coconut flour (find at natural foods store)
    • 2 teaspoons ground cinnamon
    • ½ teaspoon ground nutmeg
    • ¼ teaspoon ground cloves
    • ½ teaspoon baking soda
    • ½ teaspoon salt
    • ½ cup canned pureed pumpkin
    • 6 eggs, beaten
    • 3 Tablespoon coconut oil, melted
    • ⅓ cup honey
    • 1 teaspoon vanilla extract
    • 12 pecans for topping
    1. Preheat oven to 400 degrees F. Oil muffin pans.
    2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
    3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
    4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
    5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
    6. Place on wire rack to cool.

    Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

  5. Chicken & Quinoa Dinner

    Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight. Servings: 2

    Here’s what you need…

    • 1 cups cooked quinoa
    • 1 tsp olive oil
    • 1/2 onion, chopped
    • 1 clove garlic, minced
    • 1/2 red bell pepper, chopped
    • 1/2 green bell pepper, chopped
    • 1/2 yellow bell pepper, chopped
    • 1 ear of corn, kernels cut from cob
    • Handful of asparagus stalks, cut into 1 inch pieces
    • 2 cups baked chicken breast, cut into small cubes
    • 1 can of organic black beans, drained and rinsed
    • splash of lemon juice
    • splash of lime juice
    • dash of salt and pepper
    • splash of soy sauce
    • 1/4 cup fresh parsley, finely chopped
    1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
    2. Place a serving of quinoa on each plate and top it with the vegetable mix.

    Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

  6. Top 10 Low Calorie Foods

    low-calorie.jpgSadly, there aren’t actually foods that burn more calories than they contain. But that doesn’t mean you shouldn’t keep your eyes open for foods that offer very low amounts of calories that will do your diet good. Ready to hunt down some of the best low-calorie foods available? Here are 10 of them.

    #1: Black Rice
    Everyone loves rice. Most folks eat only the white stuff, but many are turning to brown rice. If you want to trim more calories and cram in some more fiber and antioxidants, go even darker. With black rice, your main and side dishes will get a boost in needed nutrients while stripping out calories.

    #2: Carrots
    There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re great cooked or raw and have plenty of vitamin A.

    #3: Asparagus
    Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Of course, many prefer their asparagus loaded with salt and butter, and if this is you, be careful! Otherwise you can easily turn a low-calorie stalk of asparagus into an unhealthy addition to your meal.

    #4: Arugula
    It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!

    #5: Broccoli
    What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods. Broccoli seems to have some of the greatest benefits of any low-calorie food, as it contains vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases.

    #6: Lettuce
    Weighing in at only 5 calories per cup, lettuce comes with a variety of nutrients, depending on the type you eat. Best choices are those that are dark and rich in color. While you’re not likely to eat a head of lettuce on its own, it provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals.

    #7: Mushrooms
    Want to amp up that salad even more? Better grab a handful of mushrooms. Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods and enjoy their versatile abilities.

    #8: Tomatoes
    Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a knife, slice up a tomato, and eat it like an apple. When you finish off your medium-sized tomato, it’s okay to feel good about yourself, because you only consumed 22 calories. You also chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

    #9: Watermelon
    It’s hard to imagine a list of top foods without something to tantalize your sweet tooth. If you’ve ever been at a picnic, you’ve eaten watermelon. Its naturally sweet, has more of those cancer-fighting antioxidants that your body loves, and is exceptionally low in calories. So cut a slice and dig in!

    #10: Broth
    Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients.

    While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire, if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.

    I am here to help you do just that: become fit and healthy. Don’t waste another minute of your life wishing that you were healthier and more fit – DO something about it. Call or email me NOW and together we will catapult your results with my proven, results-driven exercise program.

    Let’s do this!

  7. Why Corpus Christi for me …

    Good afternoon, Lisa here again.

    800px-Downtown_Corpus_Christi_,_TexasIn April 2010, Corpus Christi was ranked the fattest city in America by Men’s Health. In my series of personal newsletters I want to share next with you why I choose to live in Corpus Christi, TX.

    I’m sitting here in my family room contemplating a conversation I had with a cycling friend one evening, over 4 years ago. This friend is a fitness enthusiast, a fan of my Facebook business page and follows me on many social networking platforms including these emails. He said to me, “Why are you in this town? It’s complacent, it’s atrophied and you have so much to offer. Your information is just falling on deaf ears.”

    In thought only,
    my first response to him was this:I am here because I believe that in a fit city there’s already so much help; fitness professionals, personal trainers, dietitians, etc…. They all want to live in a fit city. They want to live there for their own fitness as well …and, I have to say, this has been very attractive to me. Born and raised in Austin, TX and the Wimberley area I have considered moving back on several occasions.

    Corpus Christi’s for today
    I believe that I am needed in this community, that I can make a difference and it’s just a matter of how many different ways do I have to say the same thing. Great spiritual leaders that I follow have to persevere and deliver their message in many different ways for their followers to hear. A close friend often has to remind me, “Lisa, you are going to say it in as many different ways as you have to say it for the people who are in your community to be able to hear your message of health and fitness.”

    Just this morning’s quote:
    ~Paul Knitter

    “without the spirit, the body cannot live; without the body the spirit cannot act…”

    Isn’t our body a temple to be cared for and nurtured? My vocation as a fitness professional is here in Corpus Christi. I’ve explored other paths with my spiritual guides over the years and always come back full circle. I have so much passion about what I do and I’m a natural relater to people. I care very much about my clients and staff and go to extreme measure to bring home the latest and most up-to-date information in my field.

    I want my friends, family, neighbors and networking community to invest in their health and fitness NOW instead of paying for sickness later on.

    What holds people back?
    I am interested in knowing what people want to hear from me, what do people need to hear from me, what keeps people from taking the next step, what IS the next step for them?

    In my mind, the next step;
    Call a Fitness Professional and get a body analysis, preferably with me at 361-549-4604. You wouldn’t hire a doctor and NOT get a physical exam would you? I am talking about your physical fitness. I know you’re embarrassed, I know you know what to do and you aren’t doing it. Life isn’t very easy, I’ve had to reach out to others for help and I want to pay it forward. Let’s you and I create your fitness plan together!

  8. The 7 Worst Items in Your Kitchen

    Sure, you consider yourself to be a healthy person, but Capture-6.JPGdo you really have healthy food in your kitchen? You’d be surprised how many fattening foods you’re still buying and eating. Keep reading to learn the 7 Worst Items inside your kitchen cabinets and refrigerator.

    1. Breakfast Cereal

    It’s delicious, it’s easy to prepare, and sometimes it even gives you enough energy to get to lunchtime. Unfortunately, breakfast cereal is often jam-packed with extra sugars that will do more to drag you down than build you up for your day. Prefer the flavorless kinds? Then be ready to be hungry soon, as they often don’t provide enough good calories to fill you up for long. Still hungry for a bowl of cereal? Consider this: they’re one of the most processed foods on the market.

    2. Flavored Yogurt

    Yes, flavored yogurt tastes much better than its plain peers, but going with a pre-flavored yogurt will instantly double the amount of sugar you consume. Fortunately, overcoming the flavorless thing can be done healthily. All you have to do is add chopped, fresh fruit of your choice and enjoy!

    3. Frozen Entrees

    It’s hard to believe how many people rely on frozen TV dinners on a regular basis. If you’re a frozen believer, it’s time to put your health before convenience. On top of frequently lacking all the vitamins and minerals you need for optimal health, frozen dinners often ooze with trans-fats and sodium. This means that while your palate may be pleased, your waist, arteries, and heart will not.

    4. Diet Soda

    One of the most dangerous items to ever be invented was the diet soda. By trimming certain things from the ingredients list, soda manufacturers guaranteed a giant market share, consisting largely of people who are attempting to be health conscious. Unfortunately, diet soda messes with your body’s ability to recognize and manage sugar properly. And while diet drinks may be calorie-free, those who drink them are at a much greater risk for weight gain than those who do not.

    5. Popcorn

    No, all popcorn is not to be avoided at all costs. But more than likely, a lot of the unpopped kernels in your kitchen should be ditched. Here’s a good way to determine if your popcorn is at war with your good health. Is it in a prepackaged bag that simply has to be tossed in the microwave to be cooked? Then stay away! Those prepackaged popcorn packages, whether lightly buttered, drowning in butter, or candied, offer no benefit. If you’re going to do popcorn, you’ll need to pop it the old-fashioned way, preferably via air popping.

    6. “Skinny” Desserts

    The word “skinny” is alluring. It’s what you want to achieve. And marketers know that. Unfortunately, marketers are not tied to some code of ethics that prevents them from using words that are not factual. What they are tied to is doing whatever it takes to sell more of their product. A great way to do that is to toss the word “skinny” on your favorite dessert item. You’ll buy it, thinking you’ve saved yourself valuable calories, but all you’ve probably done is buy a smaller portion of the same stuff, only there isn’t any natural sugar and flavor. It’s all artificial.

    7. Granola Bars

    Enjoyed by healthy hikers around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll soon see that there is probably more sugar—make that high-fructose corn syrup—than goodness your body can use. Are you ready to ditch the unhealthy items from your kitchen in order to take your fitness to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

    It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

    It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

  9. Easy Turkey Meatloaf

    You don’t need to be a chef to whip together this delicious, nutritious meal—it’s quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Servings: 2

    Here’s what you need…

    – 2 teaspoons olive oil
    – 2 garlic cloves, minced
    – 1 yellow onion, chopped
    – 1 red bell pepper, chopped
    – 1/2 teaspoon salt
    – 1/2 teaspoon pepper
    – 1 teaspoon dried thyme
    – 1/2 teaspoon onion powder
    – 1/2 teaspoon garlic powder
    – 1 Tablespoon tomato paste
    – 2 omega-3 rich eggs
    – 2.5 pounds organic, ground turkey
    – 1 cup natural ketchup (no sugar or corn syrup)

    1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
    2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
    3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

    Nutritional Analysis: One serving equals:  146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

  10. Gourmet Open-Faced Salmon Sandwich

    Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Servings: 2

    Here’s what you need…

    – 1 sprouted grain bun
    – 2 Tablespoons hummus
    – ½ cup arugula
    – Half of an avocado, peeled, pitted and sliced
    – 6 oz smoked salmon
    – 2 thin slices of onion
    – 4 slices of heirloom tomato
    – Salt and pepper to taste

    1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
    2. Season with freshly ground sea salt and pepper.

    Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

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